Hypoglycemia, characterized by low blood sugars, affects people with diabetes, but can also occur in people with liver disease and those with certain types of tumors. Hypoglycemia occurs with fasting, but reactive hypoglycemia may hit one to 3 hours after a meal. Eating every few hours and including complex carbohydrates, lean sources of protein and healthy fats can help prevent low blood sugars.
Breakfast
Carbohydrate-containing foods affect blood sugars. Simple carbohydrates, such as those found in sweets and juice, digest quickly causing a rapid rise in blood sugar followed by a sudden drop. Complex carbohydrates, including whole grain breads and cereals, take the body longer to digest allowing for a slower release of sugar into the bloodstream. Avoiding simple carbohydrates and instead choosing more complex carbohydrates can help you manage your blood sugars. Healthy hypoglycemic meals for breakfast might include two slices of whole wheat bread with 1 tsp. of margarine, two scrambled eggs and a fresh orange. Another meal idea may include a bowl of whole grain ready-to-eat cereal with nonfat milk and a medium banana.
Mid-Morning Snack
Keeping meals small and snacking every 2 to 3 hours helps prevent hypoglycemia. A mid-morning snack may consist of a nonfat sugar-free yogurt with six almonds or six whole grain crackers with 1 1/2 tsp. of peanut butter.
Lunch
Include a source of lean protein with each meal. Protein delays stomach emptying and slows the release of sugar into the bloodstream. Hypoglycemic lunch meals may include a turkey sandwich on whole-wheat bread with lettuce, tomato and mustard and a small apple. You can also try hummus with 12 whole-grain crackers, celery, carrot sticks and cucumber slices, along with a cup of nonfat milk.
Mid-Afternoon Snack
Try 1/2 cup of whole grain ready-to-eat cereal with 1/2 cup of nonfat milk for a mid-afternoon snack. Or, you can try a handful of grapes with a serving of low-fat string cheese.
Dinner
Choosing leaner cuts of meat, such as poultry, fish and lean red meat and low-fat dairy foods also helps to prevent hypoglycemia, according to Jackson-Seigelbaum Gastroenterology group. Healthy dinner meal ideas for hypoglycemia may include a serving of grilled chicken breast with roasted new potatoes with the skin and roasted Brussels sprouts. You can also try pasta primavera with shrimp. Use whole-wheat pasta to increase your fiber intake and help keep blood sugars even.
Evening Snacks
An evening snack can help prevent low blood sugars while sleeping. Ideas include half a cheese sandwich, 1/4 cup of nuts mixed with 2 tbsp. of raisins, a 6 oz. container of nonfat sugar-free yogurt or two rice cakes with peanut butter.
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